Steaming Sweet Potatoes: A Quick, Healthy Treat

Steamed sweet potatoes are a versatile dish that can be served as a side or main, topped or stuffed, and even repurposed as leftovers. The cooking method is simple and hands-off, requiring only a steamer basket or colander placed in a pot of boiling water. The result is a moist and fluffy potato with a pudding-like texture, perfect for those who want a healthier alternative to roasting or frying.

How to cook steamed sweet potatoes

How to steam sweet potatoes

Steaming sweet potatoes is a great way to cook this root vegetable, resulting in a moist and tender texture. It is also faster than baking and a healthier option as it doesn't require any added fat or other ingredients. Here is a step-by-step guide on how to steam sweet potatoes:

Step 1: Prepare the potatoes

Look for medium-sized sweet potatoes, preferably around 8 ounces each. You can also steam small or large potatoes, but the cooking time will vary. If you want to reduce the cooking time, you can peel and cut the potatoes into large pieces before steaming.

Step 2: Prepare the steamer

Place a steamer basket or colander in a large pot. Add water to the pot until it reaches about 1 inch below the bottom of the basket. This ensures that the potatoes are not submerged in the water but are exposed to the steam.

Step 3: Start steaming

Place the whole sweet potatoes in the steamer basket. If you are using cut-up potatoes, make sure they are all similar in size to ensure even cooking. Cover the pot and bring the water to a boil. Once the water is boiling, reduce the heat to medium.

Step 4: Check for doneness

Allow the potatoes to steam until they are tender. This should take around 25 to 35 minutes, depending on the size of the potatoes. You can check if they are done by piercing them with a fork or a paring knife. If there is no resistance, the potatoes are ready.

Step 5: Rest and serve

Using tongs, remove the potatoes from the steamer basket and let them rest for about 5 minutes. Then, split the potatoes in half lengthwise. You can serve them as-is or with various toppings, such as butter, salt, and pepper, or get creative with toppings like sour cream and chives, cinnamon, or maple syrup.

Tips and variations:

• You can also steam sweet potatoes in an Instant Pot or pressure cooker.
• Steamed sweet potatoes are versatile and can be used in various recipes, such as salads, soups, or as a side dish.
• If you want to add toppings, it is recommended to create a slit in the potato and stuff the toppings inside for a delicious and hearty meal.

Toppings and stuffings

There are endless possibilities when it comes to toppings and stuffings for steamed sweet potatoes. Here are some ideas to get you started:

Savoury Options:

• Sour cream and chives
• Butter, salt, and pepper
• Loaded with black beans, salsa, cheese, and sour cream
• Nacho-stuffed: Vegan or regular taco meat, refried beans, cheddar cheese, nacho cheese, salsa, chopped lettuce, and crushed tortilla chips
• Peanut butter sauce and slaw, like Thai-style sweet potatoes
• Broccoli and cheese
• Greek yoghurt with chopped green onions
• Guacamole with corn or beans
• Hummus with olives, lemon, or garlic
• Mushrooms with spiced ground lamb
• Sausage, arugula, and pecorino
• Shredded chicken with sauce: marinara, buffalo, or salsa verde
• Fried egg
• Roasted peppers and onions
• Bacon, cooked and chopped
• Diced avocado
• Black beans
• Shredded or soft cheese
• Cottage cheese
• Chickpeas with olive oil and lemon
• Chorizo
• Pecans
• Walnuts
• Almond or peanut butter with honey, cinnamon, or your favourite spices

Sweet Options:

• Cinnamon and a hint of maple syrup
• Honey or maple syrup
• Marshmallows
• Berries
• Sliced bananas
• Honey and bacon with a pinch of chilli flakes
• Peanut butter and sriracha with a sprinkle of flaky salt
• Peanut butter, chocolate chips, and sliced bananas
• Roasted apples and cinnamon

How to steam other foods

Steaming is a great way to cook a variety of foods, and it's an especially good method for cooking sweet potatoes. But what about other foods? Can you steam meat, fish, or other vegetables? The answer is yes! Here are some tips and tricks for steaming a variety of foods.

Meat and Poultry

Steaming is a gentle cooking method that preserves the moisture and tenderness of meat. It's an excellent way to cook tougher cuts of meat, such as beef or lamb, that benefit from slow cooking. You can steam meat in a similar way to sweet potatoes, placing it in a steamer basket over boiling water. For added flavour, you can include herbs, spices, or stock in the water. Just ensure that the meat is not fully submerged. Try steaming chicken breasts or thighs, which will remain juicy and tender. You could also steam a whole chicken for a healthier roast dinner.

Fish and Seafood

Steaming is a popular way to cook fish and seafood, as it's quick, gentle, and helps retain moisture. It's an excellent option for delicate fish such as cod, haddock, or salmon. Place the fish in the steamer basket, ensuring it's not overcrowded, and steam for 5-10 minutes, depending on the thickness of the fillets. You can also steam shellfish such as mussels or clams. Simply place them in the steamer basket and cook until the shells open, discarding any that remain closed.

Vegetables

In addition to sweet potatoes, you can steam a wide variety of vegetables. Steaming helps retain nutrients and gives vegetables a tender, crisp texture. Try steaming broccoli, asparagus, carrots, or green beans. For denser vegetables like carrots or potatoes, cut them into smaller pieces to reduce the cooking time. You can also steam leafy greens such as spinach or Swiss chard. Just be sure not to overfill the steamer basket, as this can lead to uneven cooking.

Grains

Steaming is not just for vegetables and proteins! You can also steam grains such as rice, quinoa, or barley. Steaming grains gives them a fluffy, tender texture. Rinse the grains first, then place them in the steamer basket with water below. Bring the water to a boil, then reduce the heat and allow the grains to steam until tender. This method is a great alternative to boiling or pressure cooking grains.

So, there you have it! Steaming is a versatile cooking method that can be used for a variety of foods. Experiment with different ingredients and find your favourite steamed dishes.

What to do with leftover sweet potatoes

Steamed sweet potatoes are a great, healthy staple to have in your fridge. They can be used in a variety of dishes for breakfast, lunch, dinner, and even dessert! Here are some ideas for what to do with your leftover steamed sweet potatoes:

Breakfast

• Sweet Potato Pancakes: Lightly spiced with nutmeg, these fluffy pancakes make a fabulous autumn breakfast or brunch treat. Drizzle with warm maple syrup or top with whipped cream.
• Sweet Potato Waffles: Use oat flour to make these gluten-free waffles. Serve them warm with your favorite syrup.
• Sweet Potato Yogurt: This is a great option for a quick and healthy breakfast.
• Sweet Potato Oatmeal: Add mashed sweet potato to your morning oatmeal for a boost of flavor and nutrition.

Lunch/Dinner

• Sweet Potato Salad: Combine leftover sweet potatoes with greens, chickpeas, zucchini, and a soft-boiled egg for a nutritious and flavorful lunch.
• Quesadillas: Mash the sweet potatoes with cumin, coriander, and salt, then spread on a tortilla and add black beans, Monterey Jack cheese, cilantro, and jalapeños.
• Sweet Potato Soup: Use your leftover steamed sweet potatoes as a base for a soup. Try a Sweet Potato and Cauliflower Soup or a Sweet Potato Soup with Feta and Za'atar Oil.
• Sweet Potato Gnocchi: Sweet potatoes add flavor and color to these delicious little dumplings. Serve them with your favorite pasta sauce.
• Sweet Potato Alfredo: Toss regular noodles in a rich sweet potato sauce flavored with fresh parsley, Parmesan, and garlic.
• Sweet Potato Fritters: Combine mashed sweet potatoes with breadcrumbs and other pantry ingredients, then mold and deep-fry until crispy and golden brown.
• Sweet Potato and Chickpea Cakes: These cakes are a great option for a quick and easy lunch or dinner.
• Sweet Potato Hummus: Blend leftover sweet potatoes with chickpeas, cumin, tahini, and lemon for a healthy and delicious dip.
• Sweet Potato Kimchi Salad: Roast diced sweet potatoes with olive oil, salt, and pepper. Mix with chopped kimchi, mayo, or Greek yogurt, scallions, and gochugaru powder.

Dessert

• Sweet Potato Ice Cream: Use an ice cream maker to prepare this unique fall treat made with cooked sweet potatoes and baking spices.
• Sweet Potato Pound Cake: Combine sweet potatoes and buttermilk with other baking ingredients to make an extra-tender bundt cake.
• Sweet Potato Brownies: These fudgy treats will convert any sweet potato haters!
• Sweet Potato Muffins: Try spiced sweet potato muffins with a cinnamon-sugar topping, or sweet potato muffins with cinnamon and nutmeg.
• Sweet Potato Pie: A classic Thanksgiving dessert, but you can make this pie any time of year!

The health benefits of sweet potatoes

Sweet potatoes are a nutritional powerhouse, offering a wide range of health benefits. Here are some reasons why including steamed sweet potatoes in your diet can be a great choice:

Nutritional Content and Health Benefits:

Sweet potatoes are an excellent source of vitamins, minerals, and antioxidants. They are particularly rich in vitamin A, vitamin C, and manganese. Just one sweet potato provides 102% of your daily vitamin A requirement, which is essential for maintaining healthy eyes and a strong immune system. They also contain carotenoids, which are antioxidants that give them their vibrant colour and protect your cells from damage.

Gut Health:

The fibre and antioxidants in sweet potatoes promote a healthy gut. They contain both soluble and insoluble fibre, which aid in digestion and support the growth of healthy gut bacteria. Additionally, studies have shown that the dietary fibre in sweet potatoes acts as a prebiotic, stimulating the growth of beneficial gut bacteria and improving overall health.

Anticancer Properties:

Sweet potatoes offer various antioxidants, including anthocyanins, which are found in purple sweet potatoes. These antioxidants have been linked to slowing the growth of certain types of cancer cells in test-tube studies. The carotenoids in sweet potatoes may also help lower the risk of cancer by protecting your cells from damage.

Brain Function:

Consuming purple sweet potatoes may have cognitive benefits. Animal studies have suggested that the anthocyanins in purple sweet potatoes can help protect the brain by reducing inflammation and preventing free radical damage. While human studies are needed to confirm these effects, the antioxidants in sweet potatoes may contribute to improved brain function.

Eye Health:

Sweet potatoes are rich in beta-carotene, an antioxidant that gives them their orange colour. Beta-carotene is crucial for maintaining healthy vision, and sweet potatoes provide more than double the daily recommended amount. Additionally, the anthocyanins in purple sweet potatoes have been found to protect eye cells from damage, contributing to overall eye health.

Heart Health:

The dietary fibre in sweet potatoes is beneficial for heart health. Consuming adequate fibre can reduce the risk of cardiovascular disease by binding with bile acids and inhibiting cholesterol formation. Studies have shown that including sweet potatoes in your diet can help improve cholesterol levels, potentially lowering your risk of heart problems.

Blood Sugar Control:

Sweet potatoes, when boiled, have a low glycemic index, which means they don't cause a rapid spike in blood sugar levels. Some studies suggest that consuming sweet potatoes may even help improve long-term blood sugar control. However, if you have type 2 diabetes, it is advisable to consult a doctor or dietitian about safely incorporating sweet potatoes into your meals.

In addition to these benefits, sweet potatoes are also a good source of potassium, copper, pantothenic acid, vitamin B6, and niacin. They are versatile and can be prepared in a variety of ways, making them a nutritious and delicious addition to your diet.

Frequently asked questions